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the good life The Smart Sandwich Three delicious strategies for packing an inspiring and healthful lunch. By ElliE KriEgEr when my daughter was a toddler, I wouldn’t dream of leaving the house without a selection of healthful snacks. Of course, I’d pack nothing for myself and wind up begging to share her bag of Cheerios, but eventually I wised up and began to include a little something for me, too. Now that my daughter is in grade school and the portable food focus is on lunch, I haven’t forgotten that valuable lesson. When I pack her lunch box, I pack one for myself as well. I’m amazed at how much return there is on this small investment of effort. When I have lunch with me, I eat healthier portions of better-quality food. Plus, it’s ready to eat, and I save money. Nutritional studies back up the bring-it-with-you benefits: When we eat out or order in, we end up consuming more of the stuff we don’t need, like calories, fat, and sodium, and less of what we do need, like nutrients and fiber. Preparing your own food means you eat more healthfully without even thinking about it. If you do think about it, even better. That’s why lately I’ve been pondering sandwiches—the quintessential lunch box item—and what makes one that’s both tasty and optimally healthy. The result: three smart sandwich strategies and one fabulous Greek salad pita recipe (opposite) that pulls them all together. strategy #1 Choose the right bread Years ago, a sandwich usually included two modest slices of bread. Now, many rolls, bagels, and wraps are so oversized that they weigh as much as four standard bread slices. To keep carb portions smart, aim for 2 ounces of bread (56 grams; the nutrition label gives you the weight of a serving) and make it whole grain for its fiber, antioxidants, and nutty taste. This generally translates to two slices of sandwich bread, a 6-inch pita, or a 9-inch wrap (pitas and wraps are great for stuffing with vegetables; see strategy #3). Scooping out the center of a crusty baguette or roll is another way to cut down on bread and fit more healthy fillings in your sandwich. strategy #2 Spread the wealth Get yourself out of a mayo rut by exploring condiments that are both flavorful and healthful. Try slathering on an herb or sun-dried tomato pesto, a spread of butteryripe mashed avocado, or some rich, creamy hummus. 38 fine cooking • aug/sept 2010 (Not only are these delicious, but you also get the benefits of their monounsaturated fats and vital nutrients.) The olive-garlic tapenade for the sandwich opposite also works wonders in a simple turkey or tuna salad sandwich. Or try mixing two parts Dijon mustard with one part honey for a sweet-tangy low-calorie spread. strategy #3 Amp up the vegetables That go-to lettuce leaf and slice of tomato is fine, but you can do so much better. Try grilled vegetables (like zucchini, eggplant, fennel, peppers, onions, and tomatoes), interesting greens (watercress, arugula, and frisée), or even veggies you might not think of for a sandwich (steamed asparagus and green beans; sliced radishes, red onion, and cooked beets; shredded carrot and cabbage; raw snow peas). Toss them with a touch of fruity olive oil, lemon juice or good-quality vinegar, some fresh herbs, and a little salt and pepper, and you can take these vegetables from good to great. With these three strategies—choosing the right bread, a better spread, and lots of veggies—you’ll build tastier, healthier sandwiches. After all, just because you’re out of grade school doesn’t mean you don’t need a good lunch. In fact, when my daughter gets her spiffy new lunch box this month, I may just pick up one for myself. “ When I have lunch withme, I eat healthier portions of better-quality food. Plus, it’s ready to eat, and I save money.”